If you’re a basketball fan, you know that the nutritional needs of NBA athletes who engage in intense physical activities are different from the average person. However, the basics of healthy food choices and eating a balanced diet remain the same. Have you ever wondered what a basketball player’s daily meal plan looks like during the season?
manual To find out, we spoke with NBA star Grant Williams, who currently plays for the Charlotte Hornets but was selected by the Boston Celtics in the 2019 NBA Draft. In speaking with Grant, we learned that he’s passionate about making smart nutritional choices and prioritizing his protein intake. We got the inside scoop on what Grant Williams eats on game day.
Grant Williams’ game-day meal
Breakfast and lunch
For Grant, it’s important to start his day with enough protein to fuel his training and workouts. During the season, Grant tries to maintain a regular schedule so his body can adjust to the routine. His day starts with breakfast around 8:30-9am, aiming to eat a balanced meal with plenty of healthy protein.
Examples of healthy breakfasts he chooses include protein pancakes or an omelet. From there, he usually heads off to practice or the gym. Since Grant eats a big breakfast, lunch is usually a light meal like a Quest Nutrition protein bar or snack.
When I asked Grant about flavors (so I’d know which ones to try), he said that the Cookies & Cream and Birthday Cake bars are his personal favorites. He also said that he snacks on Quest protein bars and shakes between breakfast and lunch when needed or when he feels like he needs a little more energy for a workout. Choosing a protein bar or shake allows him to closely monitor the amount of protein he’s consuming, but he’s not strict about tracking macros at this time.
Dinner Time
Grant’s dinner time varies depending on the start time of the game that night, but he gave us an example based on a standard 7:30 pm game start time. Grant’s pre-game dinner is usually around 4:30 pm to ensure he is fully digested and prepared for the demands of the game. As Grant says, his dinner options are quite varied; he is a big advocate of eating a variety of foods and colors.
He said it’s important to “broaden your taste buds by incorporating a variety of fruits, vegetables, and grains into your diet,” and is open to trying new things and “broadening your palate.” Though he loves Brussels sprouts (he hated them as a child), he tries to vary his dinner vegetables to broccoli, asparagus, mushrooms, and more. In addition to vegetables, he chooses a variety of protein options for dinner, including chicken, steak, salmon, and halibut. In an interview, Grant also said he is a big fan of Asian food and loves to eat teriyaki salmon as a pre-game meal.
Paying careful attention to nutritional choices not only helps Grant excel on the court, but also allows him to focus on long-term health, and with the help of a trainer and nutritionist, he actively strives to eat vegan meals at least once a week.
Grant’s approach to nutrition
Despite all these healthy choices, Grant, like the rest of us, can’t eat healthy 100% of the time. When asked about the “everything in moderation” approach, Grant fully agreed and said, “I can’t punish myself by eating the same thing every day.” When on the road with his teammates, Grant sometimes indulges in fast food and sweet treats. One of his favorite “cheat day” meals is Popeyes. The moderation approach involves limiting the intake of unhealthy foods, alcohol, and sugar, but not eliminating them from the diet.
Pay attention to your body
For Grant, being mindful about what she puts into her body helps her stay on the right track. This includes being conscious of appropriate portion control and paying attention to the quality of the food she consumes. Grant said she tries to eat organic whenever possible, and also takes a mindful approach to eating to maintain an overall healthy, balanced diet.
Towards the end of the interview, we asked Grant what his top nutrition tip was, and he replied, “Understanding your body is important, so pay attention to things and educate yourself.” This includes popular holistic health approaches, like taking turmeric to reduce joint inflammation. Grant’s approach is to live as happy, healthy and long as possible, while still enjoying a treat every now and then.
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